HARDCOVER FRONT
H O T T I E ' S
H A N D B O O K
LOSE 10 KGS IN 10 WEEKS Plus 40 quick, delicious recipes for you & your family! 'Sexy' Carbs vs
'Flabby' Carbs
By Ahlaam Ali WHAT DOCTORS & DIETITIANS DON'T TELL YOU
H O T T I E ' S
H A N D B O O K
LOSE 10 KGS IN 10 WEEKS with
Ahlaam Ali
LOSE 10 KGS IN 10 WEEKS
Why Is This Programme Different and Why Should It Work? Well my Lose 10kgs in 10 week programme is a unique blend of all the various theories that I believe in and have used to design my programme, which has consistently delivered results! I work with the following theories:
Sexy Carbs vs Flabby Carbs Food Intolerance Alkaline vs Acidic Portion Control My weight loss programme is a combination of eating the right foods in the right proportions. On my programme, NO food group is completely eliminated. It is the complete antidote of the Atkins diet, the Dukan Diet and all the other fad diets that you will see in the market. So if you are a diehard fan of any of the above, then you might as well just skip this part (More about the No Carbs theory shortly…) On all my programmes, the trick is to find a good balance of all the food groups and eat them in the right proportions to ensure that your metabolism is all fired up and stays at a high throughout the programme and even after…which is during the ‘Maintenance’ phase.
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Cooking Methods I Recommend
Cooking Methods I Recommend To ensure we get the most nutritional value out of cooked food, as a rule, rapid cooking techniques are better for retaining nutrients in the food than slower methods. For healthiest results, I recommend cooking food partially and rapidly. Try the following healthy cooking methods to preserve the nutrients you need to stay healthy.
Pan 'Frying'
This is the quickest and least painful method in my opinion. It requires very little oil and just a non-stick pan. Generally you throw in the piece of fish or chicken along with vegetables and seasonings, stir/flip it a few minutes later and Hey Presto! It’s done!! This is my favourite quick fix!
Stir-frying
This is another rapid way of cooking small pieces of food, most commonly‌ mixed vegetables. Thinly sliced pieces of beef, chicken or shrimp can also be stir-fried in a wok or large, nonstick frying pan. Stir-fried meals are healthy because the food cooks rapidly at relatively high temperatures. Very little oil is needed, just enough to form a thin film on the pan.
Steaming
This quick and easy method retains most nutrients, since the food is not immersed in water. All foods that can be boiled can be steamed, especially most vegetables. Buy a metal steaming basket or bamboo steamer or use a metal colander in a pot topped with a tight-fitting lid.
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LOSE 10 KGS IN 10 WEEKS
Grilling & Barbequing These two cooking methods expose food to direct heat, leaving it crispy on the outside, juicy on the inside and intensely flavourful. Grilling and Barbequing work well with meat, seafood, poultry, vegetables and even fruit! You can either marinate the veggies and cover them with aluminum foil or brush them lightly with oil and put them in a wire basket, which you can turn easily during cooking.
Baking
This is the easiest way of cooking for those who are really busy and time poor. It does take more time than any of the other options; however it is the only method whereby you can leave the dish with meat, vegetables and sauce to cook unmonitored for a good 45-50 minutes. It also means the flavors get completely absorbed by the meat and vegetables during the cooking period!
Pressure Cooking
A pressure cooker cooks food quickly and healthily by creating steam under pressure, thereby raising the cooking temperature. This method works well for foods like beans, grains and rice.
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Just before we get started...
Important Success Tips
Important Success Tips Here are some tips to help you maximize your results from this programme. Make sure you cut these points out and put them up on your refrigerator. • You need to use MY methodology exclusively for a period of 10 weeks to maximize the results • Please resist the temptation to mix and match with other previous programmes you have been on. This can not only slow down the process but will definitely mess up the results • It is also important to exercise at least 5 times a week for a minimum of 45 minutes, to see the best results possible. See more ideas in the ‘Hotties Get Active’. section • Make a note of the date that you start this programme and your starting weight (see over leaf) • Weigh yourself only once a week to make sure you do not deviate from the programme mid week. Do resist the temptation to get on to the scales every morning and in some cases even every hour (yes this is common with people trying to lose weight) • Make sure you weigh yourself first thing in the morning (yes still once a week) before you intake any food or drink – keep the time constant each week • Record your starting weight in the Progress Journal at the end of the book. Write down the starting date and starting weight and then every week on the same day and same time
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LOSE 10 KGS IN 10 WEEKS
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Important Success Tips
• The weight you lose every week is directly proportionate to the amount of water you drink every day!
• Whilst on this programme it is critical to drink at least 2.5/3 litres of water per day with slices of lemon or lime per day. If you are a poor water drinker, start gradually and build up to 1 litre a day and then every day add on another glass
THERE IS NO SUBSITUTE FOR WATER • You can make your water taste good by adding slices of lemon, lime, cucumber, mint or all of the above to a big bottle of water…from which you keep sipping throughout the day! • Avoid all Caffeine products like black tea, coffee, coke and other fizzy drinks as well as alcohol
• Avoid red meat, dairy products ranging from milk, cheese, yoghurt, chocolate, ice cream etc. • Almond/rice or soya milk is important to include in your meal plan • Avoid fruit juices, as they are full of sugars. Best to eat the fruit rather than to juice it!
• Avoid all refined sugar products and yeast containing items. Especially foods like breads, cakes, cookies, biscuits etc.
• As a rule the carbohydrate portion on your plate should be 20% and the rest should be equally divided into proteins, vegetables and healthy fats • Include healthy fats into your diet. These are fats that occur naturally. Like coconut oil, nuts, flaxseed oil, grape seed oil and extra virgin olive oil
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LOSE 10 KGS IN 10 WEEKS
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Important Success Tips
• Keep it clean! Make sure no artificial flavourings, preservatives or colouring gets into your food
• Make raw green vegetables a mainstay of your daily food intake. At every meal make sure you have a huge portion of vegetables that will help fill you up whilst giving you a big boost of fibre, vitamins and minerals • Record everything, absolutely everything you eat in the Food Diary at the end of the book. • Record your daily exercise in the Exercise Journal and write down the activity, duration and number of calories burnt • As you have decided to make that lifestyle change, and adopt a completely new way of eating… I can guarantee that you will emerge totally rejuvenated and renewed in body and health!
Let's get started!
Start Date
End Date
Start Weight
End Weight
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How To Use This Book
How To Use This Book All our recipes in the various sections are designed to work with each other quite well.
Step 1 For breakfast pick one recipe from the Breakfast section
Step 2 Pick one recipe from the Main section for your lunch
Step 3 Pick another recipe (not the same one as in step 2) from the Main section for dinner
Step 4 Choose one portion from the Snacks section twice a day between meals – this is optional and you will see better results if you snack between meals
These recipes work together beautifully to give you the recommended calories per day. 49